FREQUENTLY ASKED QUESTIONS

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including exercise and daily activities. It matters because knowing your TDEE helps you set accurate calorie targets for weight loss, maintenance, or muscle gain. Eat below your TDEE to lose weight, above it to gain weight.

Online calculators using equations like Mifflin-St Jeor are typically accurate within 10-15% for most people. They provide a good starting point, but you should adjust based on real-world results over 2-4 weeks. Factors like genetics, hormones, and daily activity variations can affect your actual energy expenditure.

Generally, no. Your TDEE calculation already includes your average exercise level. Fitness trackers often overestimate calories burned. If you do significantly more activity than usual, adding 100-200 calories is reasonable, but most people should stick to their calculated target.

Track your weight weekly (same time, same conditions) for 2-4 weeks. If you're trying to lose weight and the scale isn't moving, reduce by 100-150 calories. If you're losing too fast (more than 1kg/week), increase calories. Adjust based on trends, not daily fluctuations.

General guidelines suggest women shouldn't go below 1,200 calories and men below 1,500 calories without medical supervision. You should never eat below your BMR (basal metabolic rate) for extended periods, as this can cause muscle loss, metabolic adaptation, and nutritional deficiencies.

Macros (macronutrients) are protein, carbohydrates, and fat—the three main nutrients that provide calories. Tracking macros helps optimize body composition. While total calories determine weight change, your macro ratio affects whether you lose fat or muscle, how you perform in workouts, and how satisfied you feel.

For muscle building or fat loss, aim for 1.6-2.2g of protein per kg of body weight (0.7-1.0g per pound). Higher protein helps preserve muscle during a deficit and supports muscle growth during a bulk. Spread intake across 3-5 meals for optimal absorption, with 30-40g per meal.

No, carbs aren't inherently bad. Weight loss comes from a calorie deficit, not eliminating carbs. Some people feel better on lower carbs, others perform better with more. The best diet is one you can sustain. Focus on whole food sources like vegetables, fruits, and whole grains.

There's no single 'best' split—it depends on your goals and preferences. A common starting point is 30% protein, 40% carbs, 30% fat. Athletes may prefer more carbs; those who feel satiated on fat might prefer low-carb. Protein should stay high (at least 25-35%) regardless of approach.

No, consistency over time matters more than daily precision. Aim to be within 5-10% of your targets. Prioritize hitting your protein goal, as it's most important for body composition. Weekly averages matter more than any single day.

A sustainable rate is 0.5-1% of body weight per week, which is about 0.4-0.8kg for most people. Faster loss increases muscle loss, metabolic adaptation, and is harder to maintain. Those with more fat to lose can safely lose faster initially; those closer to goal weight should go slower.

Plateaus happen for several reasons: you've lost weight so your TDEE is lower, metabolic adaptation has occurred, tracking accuracy has slipped, or water retention is masking fat loss. Give it 2-3 weeks of strict tracking before adjusting. If still stuck, reduce calories by 100-150.

Both, but prioritize weight training. Resistance training preserves muscle during a deficit, which maintains your metabolism and improves body composition. Cardio helps create a larger deficit but isn't necessary if you can achieve your deficit through diet alone.

Short-term weight gain during a diet is usually water retention from increased sodium, new exercise routine (muscle inflammation), hormonal fluctuations, or food volume in your digestive system. Look at 2-4 week trends, not daily weight. If genuinely gaining fat, you're eating more calories than you think.

Most experts recommend dieting for 8-16 weeks, then taking a 1-2 week maintenance break (eating at TDEE). This helps prevent excessive metabolic adaptation, gives you a mental break, and often leads to better long-term results. For significant weight loss, plan multiple diet phases.

A moderate surplus of 200-300 calories above TDEE is sufficient for muscle growth while minimizing fat gain. Larger surpluses don't build muscle faster—they just add more fat. Beginners can often build muscle in a deficit or at maintenance (body recomposition).

Yes, this is called body recomposition. It works best for beginners, those returning from a break, or those with higher body fat. Eat at a slight deficit or maintenance, prioritize protein (2g+/kg), and train consistently. Progress is slower but you avoid bulking and cutting cycles.

Research suggests 1.6-2.2g per kg of body weight is optimal for muscle growth. Higher intakes don't provide additional benefits for most people. Space protein across 4-5 meals, with each containing 30-40g of high-quality protein for maximum muscle protein synthesis.

No, supplements aren't required. Whole foods can provide everything you need. However, protein powder is a convenient way to hit protein targets, and creatine monohydrate is one of the few supplements with strong evidence for improving strength and muscle gains. Most other supplements have minimal effects.

Beginners can expect noticeable changes in 8-12 weeks with consistent training and nutrition. Strength gains come faster than visible size changes. The rate of muscle gain slows over time: beginners might gain 0.5-1kg of muscle per month; advanced lifters might only gain a few kg per year.

Simply tell GOATED what you ate in natural language, like 'Had a chicken salad and coffee for lunch' or '2 eggs with toast and orange juice'. The AI understands context, estimates portions, and logs the calories and macros automatically. You can adjust if needed.

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Yes! Coaches get a dedicated dashboard to manage clients, create custom workout and nutrition plans, send messages, and track client progress. All coaches are certified professionals with standardized pricing. Apply through the app to become a certified GOATED coach.

Yes, GOATED integrates with Apple HealthKit. It can import weight, workouts, steps, and other metrics. You can also export your logged data to Health. This helps create a complete picture of your health and fitness progress.